Achieve your best ever race fitness for Sprint Duathlons!
"You have changed my results for the better. I am amazed to be competing at the ITU Worlds!" Richard Lonsdale, 2016.
"Using your advanced duathlon plan I achieved 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan!" Patrick Keys, 2018.
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This plan is designed to get you in peak shape for your priority "A" Sprint Duathlon (usually 5/20/2.5KM), although you can include other events too. There are 3-4 bikes, 3-5 runs, a strength session and a day off each week. The plan is periodised and includes active recovery weeks, brick workouts and taper. Regular fitness tests enable you to train at correct intensities and track your progress. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have two years experience of duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
6 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
5 mins in low Z2.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1- Z2 (easy).
A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.